Charles Poliquin Fat loss seminar

Here are notes that someone posted that he took during a Charles Poliquin fat loss seminar. As most of you know, Charles is one of the most respected strength coaches extent. Also keep in mind these are only that persons notes and they may not be 100% accurate, but most of it does fall in line with what I have heard Charles write.

Snippets

If over 10% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age.

The best predictor of lifespan is muscle mass and strength

Supplements

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFA’s every 10 days. Krill Oil is the best source as it also eliminates PMS and you don’t need high doses of this type of oil.

Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach. The trade name is called Glycgel.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen “16” is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen “16” are Broccoli extract, DIM and Green Tea

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in “ate”. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer’s

Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec – 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don’t bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.

Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3’s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids

Charles Poliquin knows his stuff. This are just little tips to add to your arsenal to help. I am not going to use all this stuff. I am going to use some of it. and I may use some other stuff at a later time.

Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

01-11-2010, 08:23 AM

Future

Originally Posted by Chops89

Honestly guys, take a lot of this with a grain of salt. Poliquin says some whacked out stuff. Lot's a people say he's full of **** and pretty much dismiss him completely.

I wonder that as well. I dont agree with everything he has stated but he says alot of things worth considering.

Hmm, I recall seeing a study that concluded DIM and I3C had negative effects on androgen receptors and was non-selective, meaning that regardless of their estrogen metabolizing ability, they are not an ideal supplement for a bodybuilder... And I find it hard to believe the bit about peanut butter... I don't think my peanut butter has mould in it... And if a product used soo commonly by bodybuilders and powerlifters had phyto-estrogens in it, i'm sure it would be more widely known by now? Or there would atleast be some information on it?

Honestly guys, take a lot of this with a grain of salt. Poliquin says some whacked out stuff. Lot's a people say he's full of **** and pretty much dismiss him completely.

Also, on his site (or an affiliate) a few years back, he sold a grade of fish oil while he touted the whole 30grams of fish oil per day. Not saying he's jerking people but I do know extreme marketing when I see it.

I take EVERYTHING I read with a grain of salt when it comes to supplementation.

Hmm, I recall seeing a study that concluded DIM and I3C had negative effects on androgen receptors and was non-selective, meaning that regardless of their estrogen metabolizing ability, they are not an ideal supplement for a bodybuilder... And I find it hard to believe the bit about peanut butter... I don't think my peanut butter has mould in it... And if a product used soo commonly by bodybuilders and powerlifters had phyto-estrogens in it, i'm sure it would be more widely known by now? Or there would atleast be some information on it?

You would think that by now, a product which has been consumed for 30 years, would have had some profound effect by now, eh?

I know people, myself being one, that have consumed it since 5 years old. That would be over 30 years and have yet to see one significant issue besides constipation on occasion. Actually, I have eaten the all natural since 11 years ago, still, no issues of course.

i dont buy the pb jibberish haha. im fat....and cutting lmao. really considering low carb, the leanest ive ever been was on a low carb cut. it sucks...but i can eat slightly more cals and not lose as much muscle, and pretty much get lean without cardio, but of course i always do it and i drop weight like crazy. good read tho!

What awesome information... I am a wellness coach, and I run a lot of weight loss challenges for companies and this is some pretty good materials... I won't use it word for word, but I agree with a lot of this stuff... especially the grains, 75% of america is gluten intolerant makes you sick and fat... I love how he uses the saying "fat people" hahaha.... what a laugh, i am 20% BF, but ever since i was past 16% i have considered myself fat.... Again, great information... REPS

What awesome information... I am a wellness coach, and I run a lot of weight loss challenges for companies and this is some pretty good materials... I won't use it word for word, but I agree with a lot of this stuff... especially the grains, 75% of america is gluten intolerant makes you sick and fat... I love how he uses the saying "fat people" hahaha.... what a laugh, i am 20% BF, but ever since i was past 16% i have considered myself fat.... Again, great information... REPS

I use whole grain bread

how do you know its 75 %?

best way really is to get tested Samir Bannout was having some issues got tested , issues cleared up and his body improved he claims in addition to functioning better

what breads are recommended?

Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Was reading an article on I3C that said phytoestrogens were good as they prevented more potent estrogens from binding to estrogen receptors... That means, even if peanut butter did contain phyto-estrogens, that would just make it even better for bodybuilding...

Heres a paragraph from the article...

"Ideally we want to plug as many estrogen receptors as possible with weak estrogens, primarily phytoestrogens which come from plant sources. HRT and hormonal birth control methods all use the strongest natural estrogen, estradiol. Indole 3 Carbinol mimics the weakest forms of estrogen. Therefore, the more Indole 3 Carbinol that is absorbed by the body and used to plug the estrogen receptors, less receptors will be available to the stronger estrogens."

What awesome information... I am a wellness coach, and I run a lot of weight loss challenges for companies and this is some pretty good materials... I won't use it word for word, but I agree with a lot of this stuff... especially the grains, 75% of america is gluten intolerant makes you sick and fat... I love how he uses the saying "fat people" hahaha.... what a laugh, i am 20% BF, but ever since i was past 16% i have considered myself fat.... Again, great information... REPS

I'm not quite following you here...
Are you saying that whole grains are a reason some people are getting fat due to carb intolerance?

I think people are getting fat for a few reasons listed below

They are mentally unable to exercise

They are physically unable to exercise

They are excuse whores who choose not to exercise

They are just purely not into it

They exercise for the wrong reasons and quit to early

Now eating the wrong foods can definitely have an impact on ability but that's where they just need to change things up a little in their intake. It doesn't even take that much of a dramatic change either.

I'm not quite following you here...
Are you saying that whole grains are a reason some people are getting fat due to carb intolerance?

I think people are getting fat for a few reasons listed below

They are mentally unable to exercise

They are physically unable to exercise

They are excuse whores who choose not to exercise

They are just purely not into it

They exercise for the wrong reasons and quit to early

Now eating the wrong foods can definitely have an impact on ability but that's where they just need to change things up a little in their intake. It doesn't even take that much of a dramatic change either.

There are a lot of different reasons people are getting fat... but there is such a thing as gluten/carb intolerance:

Gluten and carb intolerance are very different. Gluten is Celiac disease and the incidence of that is very small.

Yes gluten and carb intolerance is different, but not all people who are gluten intolerant are diagnosed as celiac, as a matter a fact a high number of people are gluten intolerant never get diagnosed as a celiac. The only true way to determine whether or not you are gluten intolerant is to go gluten free for 60 days, and then re-introduce gluten into your diet gradually- According to Glen Depke, who was once chief nutritionist for Dr. Joseph Mercola.... Glen says that he once thought gluten free diets were a fad, until he went gluten free, re-introduced gluten into his diet and had violent diarrhea 3 times during one meal..... Glen also says Consuming gluten within your foods can create some serious health complaints and a variety of symptoms. If you are intolerant, this can lead directly into challenges with your digestive system, immune system function as well as the adrenal glands and honestly, this can lead into functional secondary challenges anywhere within your body.

I sat through a 3 hour workshop with Glen a few months back, it was very informative -- he also talked about nutritonal typing...

Yes gluten and carb intolerance is different, but not all people who are gluten intolerant are diagnosed as celiac, as a matter a fact a high number of people are gluten intolerant never get diagnosed as a celiac. The only true way to determine whether or not you are gluten intolerant is to go gluten free for 60 days, and then re-introduce gluten into your diet gradually- According to Glen Depke, who was once chief nutritionist for Dr. Joseph Mercola.... Glen says that he once thought gluten free diets were a fad, until he went gluten free, re-introduced gluten into his diet and had violent diarrhea 3 times during one meal..... Glen also says Consuming gluten within your foods can create some serious health complaints and a variety of symptoms. If you are intolerant, this can lead directly into challenges with your digestive system, immune system function as well as the adrenal glands and honestly, this can lead into functional secondary challenges anywhere within your body.

I sat through a 3 hour workshop with Glen a few months back, it was very informative -- he also talked about nutritonal typing...

So, he's basing his whole perspective on solely his own body chemistry? Please, tell me that's a joke. You can't have any conclusions when n=1 and you're throwing out a lot of statements without any epidemiological data.

So, he's basing his whole perspective on solely his own body chemistry? Please, tell me that's a joke. You can't have any conclusions when n=1 and you're throwing out a lot of statements without any epidemiological data.

He is a nutritionist, with thousands of clients who have been gluten intolerant. I was just using one example.... why don't you go gluten free for 60 days and see if you are gluten intolerant... might wake you up

He is a nutritionist, with thousands of clients who have been gluten intolerant. I was just using one example.... why don't you go gluten free for 60 days and see if you are gluten intolerant... might wake you up

If you are gluten free thats great, the the majority of americans are not gluten free, and don't even realize that gluten intolerance exists.

I'd actually contend that the majority of their symptoms is from metabolic acidosis as opposed to gluten problems. Gluten has been a part of the human diet for 1000's of years, especially to those of Mediterranean/Arabic/Persian descent.

I'd actually contend that the majority of their symptoms is from metabolic acidosis as opposed to gluten problems. Gluten has been a part of the human diet for 1000's of years, especially to those of Mediterranean/Arabic/Persian descent.

Metablic acidosis is a huge problem in todays world especially with the type of habits most americans have... drinking large quanitities of soda, and eating a lot of foods with a low ph.

You are right, gluten has been a part of the diet for 1,000s of years, yet only recently we are experience this sensitivity, or intolerance in some people. The reason for that is because of the commercial growing of wheat. The gluten protein is what essientially holds the bread together, so obviously the more gluten, the better the quality of bread. There is just simply MORE gluten in the wheat today than there was 1,000s of years ago and that is the reason for the sensitivity.... when a person who is intolerant to gluten eats it, it is almost like a parisite has gotten into the body... the body attacks it and this is what causes most of the problems... impaired immune function, digestive problems, and possibly adrenal problems as well.

Here is an article I stumbled across a few months back that can explain it a lot more than I can...

From the Neolithic Revolution to the Gluten Intolerance:
Benefits and Problems Associated to the Cultivation of Wheat.
Luigi Greco, D.C.H., M.Sc.(MCH), M.D.,
Department of Pediatrics, University of Naples.
30.06.1995

I pointed out, about a year ago, that I feel better when I'm 0-20 carbs per day. I'm not lactose intolerant, I don't have to pop Tums like candy and I don't have 5 bowel movements a day. Wow. I guess I'm gonna give this a try. I get weird rashes and skin issues, too. Hmmm.

Noticed this article was super old, but would like to add my .02 anyway.

I don't think 75% of Americans are carb or gluten intolerant. I think 75% of Americans eat way more than their body needs...I mean, if you ever feel stuffed, and you don't work out, you ate too much. That and 75% of food consumed in the US is utter crap o.O

The 'moulds' he refers to in peanut butters are not visible moulds but are aflatoxins/mycotoxins.

Bacya: Glycgel was sold by Thorne Research but actually discontinued some time ago. You can purchase Licorice Lysine Plus by Wise Woman Herbals- this is the brand that CP sells and the only reputable brand of licorice cream I could find. I have heard of many practitioners using it with great success, I am using it now but haven't been using it long enough to pass judgement. On a side note I have been told anecdotally that it seems to work best on people who are already fairly lean i.e., abdominal skinfold is less than 15mm.